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Nadi shodhana is a pranayama technique for purifying the psychic passages (nadis) through which prana flows in the body. Stage 1 involves alternate nostril breathing using specific hand positions. It has two parts: part 1 focuses on awareness of breath through each nostril separately, while part 2 adds controlling the duration so exhalation is twice as long as inhalation. Regular practice of stage 1 brings physical and mental benefits like reduced stress, improved health and preparation for more advanced pranayama. It should be practiced daily for at least 10 minutes after asanas and before meditation.
Nadi shodhana is a pranayama technique for purifying the psychic passages (nadis) through which prana flows in the body. Stage 1 involves alternate nostril breathing using specific hand positions. It has two parts: part 1 focuses on awareness of breath through each nostril separately, while part 2 adds controlling the duration so exhalation is twice as long as inhalation. Regular practice of stage 1 brings physical and mental benefits like reduced stress, improved health and preparation for more advanced pranayama. It should be practiced daily for at least 10 minutes after asanas and before meditation.
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Nadi shodhana is a pranayama technique for purifying the psychic passages (nadis) through which prana flows in the body. Stage 1 involves alternate nostril breathing using specific hand positions. It has two parts: part 1 focuses on awareness of breath through each nostril separately, while part 2 adds controlling the duration so exhalation is twice as long as inhalation. Regular practice of stage 1 brings physical and mental benefits like reduced stress, improved health and preparation for more advanced pranayama. It should be practiced daily for at least 10 minutes after asanas and before meditation.
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The Sanskrit word%',(" means 'psychic passage' or speciIic pathway' through which prana Ilows t hroughout the body' . The word% -$2($,',% means ' puriIication' . Thus this is a practice whereby the pranic pathways are puriIied and decongested. This allows the prana to Ilow Ireely t hroughout the body, bri ngi ng t he physical body into the best possible health and calming the mi nd. It is an excellent preparation Ior meditational techniques. There are Iour basic stages oI nadi shod- hana. Each stage should be mastered beIore proceeding to the next. This is important, Ior control over the respiratory system has to be gradually developed over a period oI time. Premature attempts at doing more advanced stages could lead to strain and injury oI the respiratory system, and particularly to the very sensitive associated nervous system. It is Ior this reason that the Iour stages will be intro- duced in this book over a number oI lessons. This will allow the reader to practise each stage Ior a reasonable period oI time and to be Iully ready Ior the more advanced stages as they are introduced. In this topic we will discuss nadi shodhana stage 1, which is divided into two parts. NASAGRA MUDRA (NOSE TIP POSITION) The breath through the nostrils is controlled by the Iingers oI one hand held in Iront oI the Iace. This position oI the hand is actually called ',-,+), or%',-"&,+),% 09(), (nose mudra). This is the Iirst mudra that we have so Iar mentioned and is one oI the numerous hand mudras. We don' t want to discuss mudras at this stage Ior we will do this in the near Iuture, but we have prematurely introduced you to nasagra mudra because it is so i mport ant Ior pranayama practices. G*)H.(MB*/ The position oI the Iingers and hand is as Iollows: Hold the right hand in Iront oI the Iace (the leIt hand can also be used in which case the Iollowing instructions are reversed). Place the tips oI the second (index) and third Iingers so that they rest on the Iorehead at the eyebrow centre. These Iingers should be straight. In this position the t humb should be beside the right nostril and the Iourth (ring) Iinger beside the leIt nostril. The little Iinger is not utilized. The right nostril can now be leIt open or closed by pressing the side oI the nose with the t humb as required. This allows air to Ilow, or prevents the Ilow. The air Ilow t hrough the leIt nostril can be similarly controlled with the ring Iinger. The elbow oI the right arm should preIerably be in Iront oI and as near the chest as possible. The Iorearm should be as vertical as possible. This will reduce the tendency oI the raised arm to become tired aIter some time. The head and back should be held upri ght but without strain. NADI SHODHANA PRANAYAMA (PSYCHIC NETWORK PURIFICATION) "@?E*/ 0/ Sit in a comIortable position. The two simple meditative asanas, sukhasana and vajrasana are particularly suitable 2 . II you cannot manage 85 these positions you can sit in a chair with a straight back or you can sit on the Iloor with legs outstretched and back supported against a wall. II necessary wrap a blanket around you Ior warmth and to keep any insects away. Adjust yourselI so that there will be no need to move Ior at least 10 minutes or even longer Ior those who have the time. Relax your whole body. Hold the spine upright but without arching backwards and t hereby t ensi ng t he back muscles. Place the leIt hand on the leIt knee or in the lap. Raise the right hand and perIorm nasagra mudra. Close the eyes. For a minute or two be aware oI the breath and the body. This will help you to relax and to make the Iorthcoming practice easier to perIorm. II you are t ense or excited any Iorm oI pranayama is more diIIicult. &?'@/ 0/ Close the right nostril with the thumb. Slowly inhale and exhale through the leIt nostril. Be aware oI the breath. Do this Ior halI the time allocated Ior the practice. Then close the leIt nostril and open the right. Repeat the same procedure with awareness. Do this Ior about 1 week. Then proceed to part 2. &?'@/ 2/ This is the same as part 1 except that one now starts to control the relative dur at i on oI inhalation and exhalation. Close the right nostril and breathe through the leIt nostril. Simultaneously mentally count: 1, 2, 3, each interval being about 1 second. Don' t strain but breathe deeply in the manner previously described - yogic breathing 3 . Duri ng exhal at i on agai n keep t he count mentally. Try to make the length oI exhalation twice as long as inhalation. For example, iI you breathe in Ior a count oI 4 then try to breathe out Ior a count oI 8. II you breathe in Ior 3 then breathe out Ior 6, etc. But we emphasize: don' t strain or make t he dur at i on l onger t han i s comIortable. 1 inhalation and 1 exhalation represents 1 round. Do 10 rounds t hrough the leIt nostril. Then close the leIt nostril using the Iourth Iinger, open the right by releasing the pressure oI the thumb, and do 10 rounds t hrough the right nostril. Be aware oI the breath and the mental counting t hroughout the entire practice. Then iI you have time do 10 more rounds Iirst t hrough the leIt nostril and then 10 rounds through the right nostril. Continue in this way Ior as long as you have time available. Practise part 2 Ior about 2 weeks or however long it takes to master the technique, and then begi n to pract i se stage 2, which will be explained in the next lesson 4 . Make sure t he nose is unbl ocked beIore starting the practice. II necessary do jala neti 5 . TN?'*.*,,/ ?.</ <B'?@(-./ It is easy to think oI other things duri ng the practice. The mi nd starts to dwell on business or breakIast and so many other diversions that have not the slightest relevance to the practice in hand. Don' t become Irustrated Ior this will cause mental stress. Only try to be aware oI any wandering tendency oI the mind. II it wanders let it wander, but ask yourselI the question: "Why am I thinking oI other things?" This will automatically encourage the aware- ness to return to the practice oI nadi shodhana. Fry to be as aware as possible oI the breath and the mental counting. One can practise this technique Ior any length oI time. We recommend at least ten minutes daily. "*MB*.)*/ ?.</ @(I*/ ->/D'?)@()*/ Nadi shodhana should be done aIter asanas and beIore meditational or relaxational prac- tices. It is best done in the morni ng beIore breakIast, though it can also be perIormed at other times during the day. However, it should not be done aIter meals. Under no circumstances should one Iorce the breathing. Avoid breathing through the mouth. #*.*>(@,/ Stage 1 oI nadi shodhana is an excellent preparat ory technique Ior more advanced 86 Iorms oI pranayama and an excellent pr el ude to medi t at i onal or relaxation techniques. It induces calmness oI mi nd by regul at i ng the Ilow oI pr ana in t he body. It helps to remove congestion or blockage oI the nadis and thereby allows t he Iree Ilow oI pr ana. The whole body is nouri shed with an ext ra supply oI oxygen and t he carbon di oxi de is more eIIiciently eliminated. Thi s puriIies t he whole bl ood system and increases t he overall health oI t he body, including its power to resist disease. The deep, slow breat hi ng encourages the removal oI st agnant air I r om t he lungs. /%#01* 1 Topic 3 oI this lesson 2 Book I, Lesson 2, Topic 5 3 Book I, Lesson 1, Topic 4 4 Book I, Lesson 4, Topic 5 5 Book I, Lesson 1, Topic 2 87